Overcoming the mental blocks that make you your own worst enemy

Mental barriers are part and parcel of any new exercise commitment. Once you’re through the initial ‘honeymoon’ period, it's totally normal to start feeling complacent, like you’ve got it all sorted. But this is where the danger zone lies.

During my footy career, I was by no means immune to getting caught off track by complacency when trying to form a new habit. Every season, I’d start off determined to go above and beyond with a plan of extra sessions I’d want to complete – and usually for the first five or six weeks, I’d succeed.

But after a while, the excuses would kick in and I’d start missing the extra sessions I’d planned. I knew I had to recalibrate, because I wanted to be the very best I could be.

Here’s what I did to turn things around.

It may sound like a cliche, but when it comes to setting targets, the words of Friedrich Nietzche – ‘he who has a “why” to live for, can bear almost any how’ – ring as true as ever. Finding your why is the key to success.

Start by figuring out what’s important to you and what you actually want to achieve. Then use this as your primary tool for motivation. Because, if you’ve got a clear picture of why you’re doing something from the outset, you’ll find it much easier to overcome the inevitable challenges and quickly cement your new habits.

Our most damaging saboteurs are usually the ones living inside our heads. Too often, our minds tell us we can’t do something, or what we’re trying to do doesn’t really matter. But the true problem lies in giving these voices any credence.

Different people have different ways to manage their thoughts. While I have been comfortable letting my negative thoughts play out (while cultivating an internal determination to prove them wrong), other people prefer to practice positive affirmations.

Whatever strategy you come up with, it’s important to understand the difference between thoughts and everyday reality if you’re going to successfully commit to your goal.

It’s important to be able to predict what will happen when you start trying to form a new habit. And it’s the same whether you’re an elite athlete or looking to get in shape.

Know that at the start of your journey, you’ll have a burst of energy because the path is new and it’s front of your mind. What’s critical to your long-term success however, is what you do when that enthusiasm leaves you.

One thing that I did was to stop looking at the season as a 22-week block, instead breaking it down into four-week blocks. This felt much more manageable, as I’d stopped looking too far ahead. The more challenging the period, the shorter the block I’d create.

There will come a time when you’re feeling zapped and a little fed up at your progress. This is the time to keep going, no matter what. Take stock, re-evaluate and push on through.

Former Australian Rules footballer Chris Judd is familiar with how to get your heart rate up and push yourself physically. Twice winner of the prestigious Brownlow Medal, Chris is an honoured sportsman and father to four children, Oscar, Billie, Tom and Darcy. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.